1 piece (medium) of Baked Salmon (120 g) has 247 calories. That works out to 206 calories per 100 g. It contains 0 g of carbs, 26.4 g of protein, 15.6 g of fat and 0 g of fiber. Its 5.4 µg of B12 covers 225% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Baked Salmon?

Baked salmon is a simple preparation of salmon fillet cooked in the oven, rather than a dish tied to one particular region. It is often seasoned with salt, pepper, a little oil, and herbs; lemon may be added before or after cooking. The surface can brown lightly while the flesh stays moist and separates into tender flakes.

It works as a weeknight main with roasted vegetables, potatoes, rice, or a crisp salad, and is also at home on a Mediterranean-style table with lemon and herbs. Baked salmon is high in protein and contains no carbohydrates. For a lighter plate, use oil sparingly and serve it with plenty of vegetables.

Baked Salmon Nutrition Facts

Selected: 100 g

206

KCAL / 100G

Carbs

· 0% DV

Protein

22g

· 44% DV

Fat

13g

· 17% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 43% · Fat 57%

Baked Salmon Vitamins & Minerals

Vitamins

B12

4.5µg · 188% DV

8.5mg · 53% DV

Vitamin D

10µg · 50% DV

0.8mg · 47% DV

Minerals

Selenium

30µg · 55% DV

Phosphorus

250mg · 36% DV

Iodine

30µg · 20% DV

Potassium ⭐

420mg · 12% DV

How Nutritious Is Baked Salmon?

Nutrient density

Very high

80/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

49/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Baked Salmon Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Baked Salmon

To burn the 206 calories in 100 g:

🚶

51min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

28min

Cycling

🏊

24min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Baked Salmon Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Baked Salmon Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Baked Salmon Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Baked Salmon Fat Profile

SATURATED

3.1g

MONOUNSATURATED

5.1g

POLYUNSATURATED

3.2g

⚖️

Omega 6:3 ratio 0.2:1

Below the ideal 4:1 — a good omega balance.

Compare Baked Salmon

🐟vs🐟

Baked Salmon vs Salmon FilletSame calories per 100 g

→🐟vs🐟

Baked Salmon vs Canned Tuna90 kcal more per 100 g

→🐟vs🐟

Baked Salmon vs Fish96 kcal more per 100 g

→🐟vs🐟

Baked Salmon vs Tuna74 kcal more per 100 g

→

Foods Similar to Baked Salmon

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Baked Salmon

How long does baked salmon take at 400°F?

Baked salmon usually takes about 12–15 minutes at 400°F for a typical fillet, but thickness matters more than the clock. Start checking the thickest part early; it should turn opaque and separate into flakes easily.

What temperature should baked salmon reach?

Baked salmon should reach 145°F in its thickest part for the standard food-safety recommendation. Check with an instant-read thermometer near the center, avoiding the pan, so you can tell whether the fish is cooked through.

How can you tell when baked salmon is done?

Baked salmon is done when the center is opaque and the flesh separates into moist flakes with gentle pressure. A thermometer gives a more reliable check than appearance alone, especially for a thick piece.

Should you cover baked salmon with foil?

No, baked salmon does not need to be covered with foil. Leaving it uncovered helps the surface brown; covering or wrapping it traps steam and gives a softer, moister finish instead.

Do you bake salmon skin-side up or down?

Bake salmon skin-side down. The skin acts as a barrier between the flesh and the hot pan, helping the fillet stay intact and making it easier to lift out after cooking.

What is the best seasoning for baked salmon?

Lemon, garlic, black pepper, and dill are classic seasonings for baked salmon. Brush the fillet with a little oil so the seasonings adhere, and add fresh lemon after baking for a brighter flavor.

Can you bake frozen salmon without thawing it?

Yes, you can bake frozen salmon without thawing it first, but it needs longer to cook and seasoning may not stick well to the icy surface. For more even results, thaw it in the refrigerator and pat it dry first.

How long does baked salmon last in the fridge?

Baked salmon keeps for up to three to four days in the refrigerator when stored promptly in a covered container. Refrigerate leftovers within two hours of cooking, and reheat only the portion you plan to eat.

What should you serve with baked salmon?

Baked salmon pairs well with roasted potatoes, rice, or a crisp green salad. Roasted asparagus or broccoli also works particularly well because the vegetables can cook alongside the fish and make an easy dinner.

Is baked salmon healthy to eat regularly?

Yes, baked salmon can be a nutritious regular choice because it provides protein and omega-3 fats. Baking keeps preparation simple; pair it with vegetables or whole grains, and vary your seafood choices during the week.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026